Health Conditions Discover Plan Connect. Foods That Beat Fatigue. Medically reviewed by Natalie Olsen, R. Unprocessed foods Fruits and vegetables Non-caffeinated beverages Lean proteins Whole grains and complex carbs Nuts Water Vitamins and supplements Bananas Oats Chia seeds Takeaway Eating smaller portions and choosing minimally processed foods and whole foods may help reduce fatigue.

Unprocessed foods. Fresh, seasonal fruits and vegetables. Non-caffeinated beverages. Lean proteins. Whole grains and complex carbs.

Nuts and seeds. Vitamins and supplements. Chia seeds. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Feb 1, Written By Brian Krans.

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Warwick, R. Healthy Lifestyle May Offset Cognitive Decline Even in People With Dementia A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —… READ MORE.

Quiz: How Much Do You Know About Carb Counting? READ MORE. However, while caffeine is generally recognized as safe, some people may experience mild to severe side effects. Research shows that meeting physical activity recommendations is associated with improved energy and reduced fatigue, even when leading an otherwise sedentary lifestyle 11 , Current Physical Activity Guidelines for Americans recommend that adults get — minutes 2.

Hydrating properly during the day could give you an energy boost and help fight feelings of fatigue. Not drinking enough water may lead to dehydration.

Mild to moderate dehydration may result in difficulty concentrating, headaches, irritability, lethargy, and sleepiness 15 , According to the Institute of Medicine, men need about However, your needs may change depending upon the climate and your physical activity levels One easy way to stay on top of your hydration status is by monitoring your urine color.

A clear or pale color is a good indicator of optimal hydration Sleep health deserves the same level of attention as exercise and diet when it comes to energy levels and general health Your body needs sleep for energy restoration and conservation.

Thus, sleep deprivation caused by inadequate sleep leads to decreased alertness, performance, and an overall deterioration in health 18 , Adequate sleep will not only improve your energy levels but also potentially your overall health and quality of life.

Staying on top of your physical activity levels, hydration, and sleep will also help reduce tiredness and keep you feeling energized during the day. While all foods provide energy, eating a wholesome diet rich in complex carbs may be the best way to avoid energy crashes throughout the day. In addition, be sure to accompany a well-balanced diet with enough exercise, hydration, and ample sleep to improve your energy levels and reduce fatigue.

Try this today: Check out this article on healthy and energizing snacks , which provides wholesome alternatives for when you need a mid-morning or afternoon pick-me-up. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Health experts share the most common mistakes people make when adopting the Mediterranean diet and offer tips on how you can avoid them. People can add strawberries to many dishes, and a handful may also be an easy snack to add to a diet.

Most people enjoy oranges for their taste, which comes from the antioxidant vitamin C. Vitamin C may help reduce oxidative stress in the body and prevent fatigue.

A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression.

Berries, including blueberries , raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet. Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body.

They also tend to have less sugar than sweeter fruits, while still satisfying a craving for a sweet taste. Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.

Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids. As a study in the journal Nutrients notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.

Beef liver may be one of the best meat sources for vitamin B, which keeps the body feeling full of energy. While many cuts of meat contain vitamin B, the difference is that beef liver has a large amount. According to the United States Department of Agriculture USDA , a 3-ounce cut of beef flank steak contains about 1.

The same cut of beef liver contains 60 mcg of vitamin B, according to the USDA. Yogurt may also be a source of energy. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body.

Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food. Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams g of protein and 5 g of fat , as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.

Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. This may make them a good option for sustained energy throughout the day. As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy.

People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice. Dark, leafy greens such as kale , spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants. Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.

Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.

A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body. This blood carries fresh oxygen, which may also make a person feel more awake and alert.

A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices.

As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body. Popcorn is rich in carbohydrates. However, it also contains fiber to help slow the digestion.

Popcorn may make a person feel full for longer than other carbohydrates. As a study in Nutrition Journal notes, people who ate popcorn rather than potato chips felt fuller from the snack.

This may be helpful for dieters, as popcorn usually contains fewer calories than potato chips. Quinoa is a seed, but most people treat it as a grain. Quinoa is high in protein, carbohydrates, and fiber. The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains.

One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly. This may lead to a spike and then a crash in energy levels.

By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly. Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium , according to the USDA.

A diet of coffee and gummy bears. Sound familiar? The foods you choose to eat have a definite impact on both your energy level and academic performance.

Poor eating habits can leave you feeling drained and struggling to remember what you spent hours learning. After a 12 or 14 hour fast, your body needs food in order to function at its best.

Short on time? Try one of these 5-minute meal ideas, choosing whole grains whenever possible:. Students who eat at regular intervals avoid energy slumps and the extreme hunger that can lead to binge eating. If your meals are more than four hours apart, have a snack.

Stock the fridge, freezer and cupboards ahead of time with nutritious, easily-prepared foods: whole grain bread, cereals and pasta, pasta sauce, lentils, bean and vegetable soups, tuna, eggs, pre-cooked sliced meats or chicken, frozen fish fillets, ready-made salads, frozen veggies and fruit, fresh fruit, nuts, yogurt, cheese, and milk.

Although a handful of gummy bears may satisfy you for a few minutes, a quick sugar fix provides little brain fuel and is likely to leave you feeling more sluggish. A nutritious snack should contain a balance of carbohydrate and protein to stabilize your blood sugar and keep you energized.

Here are some healthy options: cheese and whole grain crackers, apple with peanut butter, almonds and dried fruit, hummus and raw veggies, yogurt with berries and granola, or a whole wheat English muffin with almond butter. Caffeine can give you an immediate energy boost, but its effect is short-lived.

jittery, restless, irritable, and unable to relax. Limit yourself to 2 cups of coffee per day or try tea, which has less than half the caffeine of coffee and contains antioxidants which may be beneficial to health.

Dehydration can make you feel sluggish and light-headed, so take a refillable water bottle with you and refill your glass often when at home. Eat in the kitchen or away from your desk. Take regular breaks and look for true hunger signs, like stomach twinges or growling noises.

Try amaranth , buckwheat, farro, or quinoa. While experts recommend five or more servings of produce a day, even smaller amounts boost heart health. A study in BMJ found that every extra daily serving—up to five—slashes the risk of dying of heart disease by 4 percent.

Each fruit and vegetable contains its own combination of vitamins, minerals, and antioxidants that fight inflammation , says Judy Simon, a registered dietitian with the University of Washington.

For the biggest benefit, choose an assortment of colorful fruits and vegetables. According to research in The Journal of Nutrition , people over age 50 who consumed the biggest variety of produce were 21 percent less likely to die from heart disease over a year span compared with those who had the least.

Simon suggests tossing extra veggies into your main course. You can also add greens to soups and sandwiches, broccoli or cauliflower in stir-fries, and mushrooms, peppers, or zucchini to pasta dishes. Leafy greens help protect brain health , broccoli and brussels sprouts are potential cancer preventers, and green peas can improve digestive health.

Plus, eating veggies before the rest of your meal can lower your blood sugar response afterward, according to scientists from Cornell University. This may help people with prediabetes and diabetes—close to half of Americans—keep their conditions in check.

Many snack staples, such as pretzels, cereal bars, and crackers, are highly processed. A diet high in these packaged foods is linked to type 2 diabetes, heart disease, obesity, and dementia. But a review of research published in the journal Antioxidants suggests a diet high in nuts can protect against conditions like these.

Aim for an ounce—about a handful—of nuts a day. Top ice cream with fresh fruit, dip chips into hummus, and mix chocolate with nuts. These additions slow the release of sugar into the bloodstream, she says, which can stave off a blood sugar spike and the energy crash that follows.

Sharon Liao is a writer and editor specializing in health, nutrition, and fitness. She lives in Redondo Beach, Calif. We respect your privacy. All email addresses you provide will be used just for sending this story. By Sharon Liao.

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